09 May Top tips for females to achieve a better body shape
Every female wants to achieve that TONED, STRONG, HEALTHY looking body that they can feel confident in every single day, with or without clothes on. I guess we all do of course, but from experience, I find that it can be lot more of my female clients that feel this way. So, today I give you top tips on how to achieve that better body shape.
TIP ONE: FOCUS PART OF YOUR WORKOUT ON GETTING STRONG!!
Your goal is to become a super strong woman in and out with the gym so why not start in the gym by having strength training implemented into your training programme. Focus on the big lifts:
STANDING MILITARY PRESS
BENT OVER ROW
CLEAN & PRESS
Hit these at the beginning of your session when you are fresh and feeling pumped for the session. Look at doing five sets of five reps, going as heavy as you can but maintaining close to perfect form each time!! (Don’t worry, you won’t get bulky lifting heavy ass weight ladies)
TIP TWO: MUSCLE RETENTION SHOULD BE KEY GOAL!!
During fat loss phase of achieving your better body shape, retaining as much muscle as possible is key to having a strong, shapely physique. Keeping protein at an adequate level for your bodyweight and training intensity will help preserve as much muscle tissue as possible. I’d recommend between 1.0 gram – 2.0 gram of protein per kilogram of body weight, depending on your training intensity/sessions per week.
TIP THREE: CARDIO WILL OFTEN HAVE TO BE USED AS A TOOL FOR FAT LOSS!!
Yes I know, no one likes doing cardio, BUT this is one great tool that you can use to help aid your fat loss goal! Adding either HIIT (High Intensity Interval Training) or LISS (Light Intensity Steady State) cardio will further increase your calorie burn to which will in turn aid in a drop in body fat!! HIIT can place a lot of stress on the body, but it is time-convenient, so look at maybe 2-3 times per week. LISS is more time consuming so this can be added in on days that you have more time or on rest days by getting yourself outside and going a nice walk. Cardio, in general, is great for overall cardiovascular health (we all need a strong, healthy heart)
TIP FOUR: DON’T BE OBSESSED BY WEIGHT!!
The amount of times I have heard my clients going into meltdown if their weight hasn’t changed much or it has gone up… Being obsessive with the scales messes with your mentality, and that is not good for your progress in general. The thing is guys if your weight is increasing slowly or maintaining, but you are dropping inches then what is there not love about this? Of course you will drop during any fat loss phase but overall if you are dropping inches, visually seeing changes, clothes are feeling better and you are feeling amazing then why should weight becoming something you obsess over??
TIP FIVE: TO LOOK THE BEST YOU NEED TO BE HEALTHY!!
If digestion is poor, sleep is poor, and stress is high, this is going to raise cortisol levels. These are key indicators that will stall your fat loss journey and will temporarily stall progress. This is advice coming from my own experience. It is important to rectify anything that is causing these factors to occur and as much as possible block them from your life and focus on your health. I would advise adding supplements such as B vitamins, a broad spectrum of multivitamins, probiotics and ZMA to help along the way.
TIP SIX: FINISH SOME OF YOUR WORKOUTS WITH SOME FORM OF METABOLIC WORK!!
Especially when not in a fat loss phase, keeping some form of metabolic work helps keep body composition (body fat) in check. Adding low rest strength or intervals works very well 2-3 sessions per week.
A2) DUMBBELL SQUAT THRUSTS
A3) HEAVY DUMBBELL FARMERS WALKS
10 Reps each with no rest between exercise
60-90 seconds between rounds
Repeat for 3-4 rounds.
It’s short, it’s quick but gives you a big bang for your buck!!
I hope that these tips will help you towards achieving a better body shape and overall a healthier, happier version of yourself.
Remember, never compare yourself to others, just focus on your own journey and being a better version of what you were yesterday.
For more tips and guidance on training and nutrition head over to my social media platforms and send me a DM.
~ Craig / Tailored Physique Fitness